Tuesday, January 12 2016

Posted by Mandee on January 11th, 2016

29 responses

WOD: A. Pull-up training: weighted, strict, banded, kipping or butterfly pull-up training/strength/skill development 3-10 reps EMOM for 10 minutes B. 15 minute AMRAP of: 5 pull-ups RX+ strict chest to bar 15 WBS 20/14 10'/9' RX+ 20/14 11'/10' (55 and over 20/10 9') 30 double unders 60ft bear crawl RX+ 30ft handstand walk C. Core Development: 1-2 rounds not for time of: 15 wallball or kettle bell Russian twists 15 hip extensions 15 V-ups 15 sit-ups: weighted, GHD or Military Check out Mason Dixon's menu for next week. Jan 18 To place an order, click here!

29 responses to "Tuesday, January 12 2016"

Mandee says:

January 11, 2016 at 2:07 pm

The Duke! The Double Under KING! And truly one of the hardest working athletes AND nicest guys ever, no doubt! Keep it up Paul :)

Nathaniel says:

January 11, 2016 at 3:07 pm

Man on fire. Get back CFHSV!

Eric says:

January 11, 2016 at 3:25 pm

One of the hardest working athletes in the box. Great person! ;)

Fleming says:

January 11, 2016 at 3:26 pm

The Duke! Doing his thing!

Justin says:

January 11, 2016 at 3:37 pm

That's the man right there

David Mc says:

January 11, 2016 at 4:39 pm

Big...Duke...6. This is one of the most dedicated athletes we got and a good friend. I love training with this stud. Keep kicking ass baby!

Haley says:

January 11, 2016 at 5:20 pm

The king of double unders himself! The DUKE nicest and hardest working athlete :)

Brian A says:

January 11, 2016 at 6:14 pm

Amazing athlete. Better guy. I wanna be like Paul when I grow up!

Matt says:

January 12, 2016 at 1:27 am

That is a champion.....inspiring us all......leading by example.

Rob L says:

January 12, 2016 at 2:19 am

Gotta love The DUKE!!

Andrew says:

January 12, 2016 at 2:22 am

A. 3 Strict CTB first 5 rounds then just chin over bar
B. 5 RX (10 CTB, 11ft WB)
C. Completed

The DUKE! He is like lightning McQueen when it comes to double unders!

Don says:

January 12, 2016 at 2:25 am

You make those double unders look so easy!!!

Flying J says:

January 12, 2016 at 2:26 am

Transforming a poster to reality ......and killing it! Go Duke.

Dave M says:

January 12, 2016 at 2:48 am

Paul is quite simply the example for all of us in both word and deed. He demonstrates hard work, humility and encouragement of others every day.

Regina says:

January 12, 2016 at 3:55 am

Watched this guy do 300 double unders just yesterday...then he got his stuff and walked out of the gym like it was nothing. Paul is an admirable athlete for sure!

steve price says:

January 12, 2016 at 4:51 am

This Man works Hard!! Exceptional Athlete!
"Unto whomsoever much is given, of him shall be much required" This is your time, Paul, we're behind you, now go forth and conquer!

Bradley says:

January 12, 2016 at 7:59 am

That dude is bad...

CoachDB says:

January 12, 2016 at 8:17 am

“The DUKE,” GRAND, Yellow Hammer Smasher, Master 50 + Alabama State CrossFit Champ 2015; Best Root Canal Doc Voted by DB, and the list goes on; but, did you know his wife and kids are even more forthcoming ☺
-
Skills/Drills 
5 strict Pull-ups w/ 35lbs even minutes
5 strict Chin-ups w/ 35lbs odd minutes
Discovered this is something I have to start working on again.
-
WOD RX+ = 4rds + 9 reps
I believe 1st time to do Handstand walk since 2014 CF Games. Lot of work to do here. Had to do on cement as yard was wet/muddy. Stoked I can do again. Check out the video at.
https://youtu.be/YaiCsTp-2ks
-
1rd Core Development complete!
-
Another humbling day. Gotta love and Keep on CrossFitting

Kobra says:

January 12, 2016 at 9:11 am

AM: Yesterday's Wod

A. 250(10) - 325(5) - 250(10) - 325(4) - 295(10)

B. 9:00 RX

C. 15 Swings @ 40kg

PM: Today's Wod

A. Alternated between 7 Butterfly C2B and 3 Bar MU

B. 5+19 RX+

C. 2 Rds Core Development Complete

Mandee says:

January 12, 2016 at 9:18 am

1015am Open Gym: Yesterday's WOD:
A. 195(10) - 255(5) - 195(10) - 255(5) - 225(5)
B. 8:41 rx
C. 35 swings @ 32kg
1pm Open Gym: Today's WOD:
A. EMOM x 10 minutes 2 bar muscle ups, linked
B. 5 + 50 RX+
C. 2 rounds of core development completed

Nathaniel says:

January 12, 2016 at 9:18 am

AM Open Gym - Yesterday's WOD :

A. 275(10) - 365(5) - 275(10) - 365(5) - 320(5)

B. 6:55 rx

PM Open Gym - Todays WOD :

A. 7 Chest to Bar Butterfly EMOM

B. 5 + 15 rx+

Heath Sharp says:

January 12, 2016 at 10:17 am

A) 8 c2b butterfly pull-ups EMOM

B) 4+35 RX+

Dani says:

January 12, 2016 at 10:34 am

Much love and respect to Paul and his beautiful family.

Kobra says:

January 12, 2016 at 11:23 am

This guy is "The Truth" CFHSV! Pure fire in his veins!

Jeremy M says:

January 12, 2016 at 12:48 pm

2:30 Open Gym (yesterday's wod):
A: 315(10)-405(4)-315(10)-405(4)-365(8)
B: 6:35, RX
3:15 Class (today's wod):
Rest 15 min
A: 2 unbroken bar MUs emom for 10min
B: 4+13, RX+ (handstand walks are my nemesis!!!)
-thanks for staying on my tail Kodi!
C: 2 rds completed (10#WB on ghds, 53#KB on Russian twists)
- That's my main squeeze, Prime Time Paul! Super athlete! Incredible person!!

Jonathon says:

January 12, 2016 at 12:57 pm

Yesterday wod
A) 255x10 315x5 255x10 315x5
B) 7:50rx

Today's
A) 5-7 c2b emom
B) 5+50rx
Strict c2b
11ft wall ball
Bear craw

Clyde !! One bad Mo-fo !!

Kyle O says:

January 12, 2016 at 12:57 pm

A: 7 rds of 5 butterfly c2b, 3 rds of 2 strict ring MUs
B: 5+9 Rx+
C: 2 rds done

Paul is one amazing athlete and even nicer guy. One of CFHSV's finest!

Coach Tracey says:

January 12, 2016 at 2:43 pm

crush

Mac says:

January 12, 2016 at 3:30 pm

a: C2B butterfly (4-8)
b. 4+65 rx+
c. check

Paul is awesome...pure and simple.

Tuesday, January 12 2016

29 responses to "Tuesday, January 12 2016"

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